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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mary

In the 7 days ending Apr 21:

activity # timemileskm+m
  orienteering6 4:53:09 28.47(10:18) 45.82(6:24) 100073 /76c96%
  cycling4 2:40:00
  running4 2:21:48 16.16(8:46) 26.01(5:27) 85
  S&C1 45:00
  Yoga/Pilates 1 35:00
  Climbing1 19:00
  Drills1 11:48 0.93(12:45) 1.49(7:55) 5
  Total7 11:45:45 45.56 73.32 109073 /76c96%
  [1-5]7 9:05:45
averages - sleep:8.1 rhr:60

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MoTuWeThFrSaSu

Sunday Apr 21 #

Yoga/Pilates 35:00 [1]

running warm up/down 10:08 [3] 1.75 km (5:47 / km)
ahr:146 rhr:63 slept:9.0 shoes: Inov8 xtalon 212

orienteering race (JK Long) 1:24:25 [4] *** 13.78 km (6:08 / km) +300m 5:31 / km
ahr:174 max:190 spiked:28/29c shoes: Inov8 xtalon 212

8th - finally pretty happy with a performance... didn’t feel that I was running as fast as I am capable of but I was going as fast as my body was letting me on the day. Nice and clean, good route choices and good to come away with a top 10. Really had to tell myself to concentrate in the heat so I was happy to keep focus even after fatiguing and get round with no blunders.
It was really hot and there was a real lack of water on the course so I think that made it harder to stave off fatigue.
Hard to compare but I think (based on the difference between UK and Aus mens and womens km rates) the womens kms rates in UK were faster relative to the course than the Aus ones and would say that my km rate would have been up there ~ 1:40min/km behind our men, where the Aus women were about 2min/km behind the men, but our course seemed faster - it is all just speculation really, but have to try and get some sort of comparison. Good to be 2:30mins behind Charlotte Watson in this race and a few weeks ago the same at Northerns, who has results in Aus.

running warm up/down 10:06 [3] 1.69 km (5:59 / km)
shoes: Inov8 xtalon 212

Saturday Apr 20 #

running warm up/down 17:14 [3] 3.14 km (5:29 / km)
ahr:159 rhr:65 slept:8.5 shoes: Ice bug zeal

orienteering race (JK Middle) 45:06 [4] *** 6.6 km (6:50 / km) +200m 5:56 / km
ahr:178 max:196 spiked:20/21c shoes: Ice bug zeal

Shitted this one again... really really good first half... good flow, good feeling, then bonked a little coming back over the hill, middle of the day in the heat and knew I was in mistake zone then got swayed by my 2min ahead girl who went to far left when I was at the edge of the control circle, and ran around for 5:30mins trying to work out why the wrong spot looked like the wrong spot... again really stupid, really frustrating and really struggling to keep my cool when I feel pressured. I suppose these are the first races in years that have actually mattered a bit and I need to find a way to focus myself and do what I know I can in the classic!

running warm up/down 11:37 [3] 1.97 km (5:54 / km)
ahr:152 shoes: Ice bug zeal

jog w tent

Friday Apr 19 #

Event: JK 2019
 

running warm up/down 21:22 [3] 3.78 km (5:39 / km)
ahr:163 rhr:54 slept:8.3 shoes: Brooks Hyperion

orienteering race (JK sprint) 18:29 [4] *** 3.82 km (4:50 / km)
ahr:190 max:198 spiked:25/26c shoes: Brooks Hyperion

Pretty disappointed with this performance to be honest... managed to create a much harder leg for myself by being super confident that the organisers wouldnt do a give away control on the same side of the building, on what was already too easy of a course and ran around the building adding ~80s to my time... I could have looked up to check and saved this error and I backed myself and didnt and it didnt pay off!
I also wasnt on running form... had got myself quite nervous and felt a bit sick in the stomach and finding it hard to settle my breathing.

running warm up/down 14:27 [3] 2.61 km (5:32 / km)
ahr:151 shoes: Nike zoom winflo 5

few laps round de blok w Nath

Thursday Apr 18 #

cycling (commute) 40:00 [0]

Climbing 19:00 [2]
rhr:60 slept:8.0 (rest day)

autobelays at Virgin before getting my soleus' absolutely battered with a Becky massage... felt good today, sharp on moves

Wednesday Apr 17 #

cycling (commute) 45:00 [0]

orienteering 42:03 [3] 6.21 km (6:46 / km) +150m 6:02 / km
ahr:148 rhr:60 slept:7.75 shoes: Inov8 xtalon 212

SYO wheata woods, just jogged it round but v clean so that was good!
Feeling v tired in body and legs today so need to rest up as much as possible tomorrow before JK

Tuesday Apr 16 #

cycling (commute) 25:00 [0]

orienteering 46:25 [3] 9.4 km (4:56 / km) +200m 4:28 / km
shoes: Nike zoom winflo 5

spri'ntervals around ponderosa with some of shuoc... shifting well

running warm up/down 10:29 [3] 2.01 km (5:13 / km) +30m 4:51 / km
ahr:149 shoes: On cloudsurfers

running intervals 30:41 [5] 6.06 km (5:04 / km) +35m 4:55 / km
ahr:141 shoes: On cloudsurfers

Decided against track and to do sprintervals and a shorter intervals session in the park with Grace instead.
2 x (3 x 400/off 1min, 3 x 200/off 1min)/off 1min
times a bit random, probably due to gps dropping in and out and the park on a slight slope - just because I doubt I dropped 8s in that last 400.
400s - 91, 88, 93, 87, 89, 81
200s - 40, 42, 43, 40, 44, 45
then 4 strides
whole body a bit dommy from mon morn strength and tired legs after sprintervals but good to get them ticking over.

Drills 11:48 [3] 1.49 km (7:55 / km) +5m 7:47 / km
ahr:145 shoes: On cloudsurfers

running warm up/down 15:44 [3] 3.0 km (5:15 / km) +20m 5:05 / km
shoes: On cloudsurfers

Monday Apr 15 #

cycling (commute) 50:00 [0]

S&C 45:00 [3]
ahr:128 slept:7.25

4mins x trainer, grid games (1 tabata set), then 3 x core and back set
TRX SL squat
Upright row to press 4kgs
Deadbugs red band
SL glute bridge 8kg
Twisting sit ups 4kg
TRX pull
Supermans
Leg Raises
DB flyes 4kgs
Mountain Climbers
Calf Raises
KB clean and press 8kg

orienteering 56:41 [3] 6.01 km (9:26 / km) +150m 8:23 / km
ahr:132 shoes: Inov8 xtalon 212

Training in Beely woods... very appreciative of the guys sorting trainings all week but this one we all agreed was a bit average out of 10. 1:5000 forest map that was like the dreaded Eccy Woods. Feel like everyone’s lost their mojo a little after doing some shit O but it was a very vague weird area so not really worth dwelling on

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